In spite of celebrating together a couple of weeks ago, I still planned to make a better-than-bachelor-average dinner. Following a hearty and delicious lunch invite by some dear friends (Thank You, Woods!), I almost decided to skip dinner all together. But... I had all the ingredients and have been excited all week to try my hand at making it---it was SO good the first time when Amanda made it!
Without further ado, here is the recipe for quite possibly the best stir-fry you will ever make! And if it's easy enough for a guy like me to do it, anyone can make this!
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[Reduced Calorie] Sesame Ginger Chicken and Vegetable Stir-Fry
Makes: 4 servings ◦ Prep: 15 min ◦ Refrigerate: 2 hrs ◦ Cook: 14 minutes
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Makes: 4 servings ◦ Prep: 15 min ◦ Refrigerate: 2 hrs ◦ Cook: 14 minutes
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| Forgive the poor picture quality; the good camera is in Utah! |
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Ingredients
1 lb chicken cutlets
4 t dark sesame oil
3 T minced fresh ginger
1/3 c reduced-sodium soy sauce
3 T rice vinegar
1/2 c chicken broth
1 T cornstarch
8 oz green beans, trimmed
2 cloves minced garlic
3/4 lb yellow squash, halved lengthwise, cut into 1/3 inch slices
1 large sweet red pepper, cut into thin strips
2 c hot cooked rice
Ingredients
1 lb chicken cutlets
4 t dark sesame oil
3 T minced fresh ginger
1/3 c reduced-sodium soy sauce
3 T rice vinegar
1/2 c chicken broth
1 T cornstarch
8 oz green beans, trimmed
2 cloves minced garlic
3/4 lb yellow squash, halved lengthwise, cut into 1/3 inch slices
1 large sweet red pepper, cut into thin strips
2 c hot cooked rice
Instructions
1. Cut chicken into thin strips. Combine chicken with 2 teaspoons of the sesame oil and 1 tablespoon of the ginger in a large resealable plastic bag; refrigerate 2 hours. Combine soy sauce, vinegar, broth and cornstarch in a bowl; stir until cornstarch dissolves. Set aside.
2. Cook beans in boiling salted water for 3 minutes or until crisp-tender. Drain and rinse under cold running water.
3. Heat remaining oil in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 5 minutes. Remove. Add remaining ginger and the garlic; stir-fry 1 minute. Add squash and pepper; stir-fry on high heat for 3 minutes. Stir in soy sauce mixture, beans and chicken. Stir-fry 2 minutes to thicken sauce. Serve with cooked rice.
1. Cut chicken into thin strips. Combine chicken with 2 teaspoons of the sesame oil and 1 tablespoon of the ginger in a large resealable plastic bag; refrigerate 2 hours. Combine soy sauce, vinegar, broth and cornstarch in a bowl; stir until cornstarch dissolves. Set aside.
2. Cook beans in boiling salted water for 3 minutes or until crisp-tender. Drain and rinse under cold running water.
3. Heat remaining oil in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 5 minutes. Remove. Add remaining ginger and the garlic; stir-fry 1 minute. Add squash and pepper; stir-fry on high heat for 3 minutes. Stir in soy sauce mixture, beans and chicken. Stir-fry 2 minutes to thicken sauce. Serve with cooked rice.
Nutritional Info
Per serving: 370 calories, 7g fat (1g saturated), 33g protein, 42g carbohydrate, 5g fiber, 1,003mg sodium, 66mg cholesterol
Per serving: 370 calories, 7g fat (1g saturated), 33g protein, 42g carbohydrate, 5g fiber, 1,003mg sodium, 66mg cholesterol
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